Sun’s out, time to bring the guns out

Sun’s out, time to bring the guns out

With 8 brave souls lined up in the parking lot (and another late roller, you know who you are), YHC hatched a heavyweight plan to smoke the arms, and not skip leg day either

The Thang
Warmup
20x IC SSH
15x IC IW
15x IC Moroccan Nightclub (both forward and side)
Good Mornings
Toe touch to Plank to Downward Dog and back up stretches
10 Merkins at the plank
Pair up and do a little catch me if you can, 5 merkins. Down the field and back

The work
30sec A – 30sec B – 30sec C – 30 sec Rest. Repeat x3
Set 1
Upright Rows
Curls for the Girls
Overhead Press

Set 2
Teabag Squats
Figure 8s
Suitcase Lunges

Set 3
Swings
Clean and Press
High Pulls

Part Deux
An OYO circuit of Pull Ups, Lawnmower Rows and swings or a lap around the baseball field

Mary
PAX Choice
Flutter by Mall Cop
LBC by Toothpaste (FNG)
Freddie Mercury by El Rod
American Hammer by Heisenberg

Naked Moleskine
Great work by everyone that was here. Somewhere along the line Drano ran away. But we are not the marines, we will not send a search party for a lost PAX, especially one that gets lost standing in a circle. He returned during the OYO circuit, claiming to have ran down to the HT.

Great to have Mall Cop, Moon River, and Goon all out from their time on the IR list. Hope this was a good workout to get you back out and sweating but not re-injure anything.

Always a pleasure leading. The Q schedule at Ascent is open, and the upcoming weeks need some love, feel free to sign up, or message me on Twitter (@F3Sony), Ascent Signup Genius